Thiamine

 

A survey released by the U.S. Department of Agriculture on February 23, 1968, showed that 20% of all American families were eating what the USDA classified as a "poor" diet. The Department's food experts had interviewed 7.500 families and gathered information on all food either bought or home-produced in the preceding week, plus all snacks and meals they had eaten away from home. They graded the food on the basis of the National Academy of Sciences recommendations for daily requirements of calories, protein, minerals calcium and iron, and vitamins A, thiamine, riboflavin, and vitamin C. The USDA called a diet "poor" if it supplied less than two-thirds of one or more of the nutrients. For the purposes of this book, we will only mention the statistics as they relate to thiamine and riboflavin. In the Northeast, 9% of the diets were deficient in thiamine; 8% in the North Central, 7% in the South, and 10% in the West. For riboflavin, it was 5% in the Northeast, 6% in the North Central, 7% in the South, and 6% in the West.

Another survey, this one made by Dr. Arnold Schaefer when he was with the Public Health Service, showed shocking evidence of widespread malnutrition in the U.S. The survey had been amassed after thorough physical examination of over 83,000 persons. Because the news of widespread malnutrition became unpleasant to a number of politicians, Dr. Schaefer was forced to resign his post, after more than 15 years of service, and was forbidden to comment on the 10-state survey. It was through the efforts of Senator Ernest Hollings of South Carolina and others that we have been fed additional information from time to time.

At one point it was noted that 9% of those surveyed were short on thiamine, while 19% were getting too little riboflavin. In another report, 11% of all those examined above the poverty level in one state turned out to be deficient or low in vitamin C. The figures on riboflavin are much worse. Below the poverty level, state after state ranges from 5,3% of those deficient or low in vitamins, up to 31,6% in South Carolina. Above the poverty level, the figure is 23%. So far s ages go, the largest percent of those deficient and low in vitamin B2 occurred among children below six years of age- 48,2% in South Carolina. 

Beriberi was believed to have been conquered many many years ago. But the British Medical Journal for April 10, 1971 reports on two cases of beriberi which occurred in Blackpool, England. Beriberi, the disease of thiamine deficiency, is still prevalent in areas of the world where white rice is eaten almost exclusively, with little in the way of meat, fish, or vegetables, which might contribute enough thiamine to prevent the disease.

According to the Heinz Handbook of Nutrition,  there may be conditions even in the U.S. where so little thiamine is included in the diet that beriberi may result. Chronic alcoholics substitute drinks for foods that contain thiamine. And other conditions increase one's demands for this essential vitamin: pregnancy, breastfeeding, fevers, hyperthyroidism, or disease which interferes with proper absorption or utilization of food (like diarrhea, colitis, etc) or disorders of the liver.

What are the typical symptoms? The earliest are vague: lack of initiative, lack of appetite, depression, irritability, poor memory, tendency to tire, easily and to be unable to concentrate. Then there are vague abdominal and heart complaints. These are symptoms often associated with our senior citizen, especially those who live alone and prepare their own meals.   

As the deficiency grows worse, nerves are affected, chiefly in the legs. The victim suffers from neuritis and from a feeling of "pins and needles" in the toes, along with a burning sensation. Arms and fingers are generally affected next. The heart suffers injury resulting in shortness of breath and irregularities of heartbeat. There may also be accumulations of fluid, causing puffy swelling in ankles. The only remedy is large amounts of thiamine injected, if there is evidence that it will not be thoroughly absorbed.

The two British Beriberi patients were admitted to a psychiatric ward. The first was an 80-year-old widow who had lived alone since the death of her husband. She was depressed, slept poorly, ate little, was hopeless about the future, and thought frequently of suicide. She was underweight, and had a rash on her face and on parts of her hands and arms exposed to sunlight this is another symptom of beriberi. Her chest X-ray showed an enlarged heart.

The second patient was only 48. He has suffered from stomach ulcers and had part of his stomach removed. Because of his wife's death several years before, he also was depressed and apprehensive. He ate little. He could not sleep without barbiturates. His legs were wasted. His ankles showed swelling with fluid. 

Both patients were given thiamine by injection and within three weeks depression and swelling had cleared and they had gained weight. They were well physically and mentally and were discharged from hospital. One can only hope that they were told how easily and inexpensively the symptoms could be prevented, a diet which includes plenty of the foods in which thiamine is abundant plus food supplements containing plenty of all the B vitamins.

The British physician who treated these patients says that the disease may be commoner in England than is generally supposed. He says that vitamin deficiencies there are usually brought on by other factors disorders of the digestive tract and the mind, alcoholism, poor choices of food, and among the elderly, social isolation, which leads to loss of appetite and loss of desire to prepare nourishing food.

 He goes on to say, "Thiamine deficiency is frequently misdiagnosed and it is noteworthy that the first patient was initially treated for congestive heart failure. Beriberi would probably be frequently recognized if the possibility were considered in at-risk patients, particularly those in psychiatric and geriatric wards....".

In a later issue of the British Medical Journal (May 1, 1971), a London physician reports still another case. This was a 64-year-old man with a three-week history of shortness of breath and cough. He appeared to have all the symptoms of heart failure. His lungs showed infection. He was given large doses of antibiotics. His ankles were badly swollen and the swelling did not go down. He was given several diuretics, those drugs which usually cause urination and the disappearance of accumulation of water in tissues. There were no results.

Someone thought of beriberi. Ha was immediately given thiamine by injection. The swelling disappeared. The man lost considerable weight which had been largely unwanted water. And he was cured. The physician then asked about his diet. It seems he was a heavy drinker, ate a very poor diet, and had a mild deficiency in iron. All this would indicate that he was not eating nearly enough foods rich of thiamine. The recommended daily dietary allowances for thiamine, as released by the National Academy of Sciences in 1986, range from 0,2 milligrams for infants to 15 milligrams for growing teenage boys. Adults generally require from 1 to 1,4 milligrams each day. 

Other cases of beriberi have been reported in the British Medical Journal. Recently, two patients were admitted to a London hospital with the disease. Both patients were suffering from severe heart and respiratory symptoms. No one at first thought of beriberi as a possible diagnosis, of course.

The first patient was a young college student who had arrived in Britain only nine months before and was apparently living on a small budget since his diet had been "monotonous and much of it was carbohydrate". He had severe breathlessness, weakness, and pain in the chest and upper abdomen. His face and ankles were swollen. He was restless and agitated.

The doctors went to work on him and dosed him with many kinds of drugs, tested all aspects of his condition, and remained puzzled. Then someone suggested beriberi. It didn't seem possible, since he did not have some of the most important symptoms of this condition, in terms of heart damage. But they gave him thiamine. Almost immediately his condition began to improve. The swelling disappeared and the breathlessness and the pounding heart righted themselves. "Over a period of several days all clinical evidence of circulatory and renal abnormality cleared", the doctors reported.

They sent him home, apparently without any advice on diet, since nothing of this sort is mentioned in the article. He didn't return for follow-up, so presumably, he is back on his high carbohydrate diet which will undoubtedly produce the same condition again, as soon as he has exhausted his store of thiamine.

The second case was a 62 years old man, breathless, with swollen ankles, confusion, a poor memory. He lived alone, ate irregularly, and drank a lot of beer. He also had several symptoms of scurvy, the disease of vitamin C deficiency. 

 The doctors gave him thiamine and vitamin C and he began to improve at once. "All abnormalities of cardiopulmonary function resolved after thiamine therapy", said the two doctors.

In their discussion of these two cases, the doctors, Neil McIntyre and Nigel N. Stanley point out that what happened in these two patients did not show the usual symptoms of beriberi affecting the heart. Nevertheless, the B vitamin worked its miracle.

These two sensible doctors suggest, finally, that, since the treatment is completely harmless, it might be a good idea to give thiamine in any case where the patient has had heart failure without any clear evidence as to the cause! Why not indeed? And what might be even better, is why not try giving all the B vitamins as well as vitamins C, A, and E in large doses to all hospital patients the moment they come in the door, without waiting to diagnose, treat, or give drugs! Isn't it possible that many disorders that bring people to hospitals are the result of plain nutritional deficiency day after day and year after year?

Medical journals occasionally describe modern cases pf pellagra, the disease of niacin deficiency. Deficiency in just one vitamin is uncommon. When the diet is so unbalanced that one vitamin is missing, others are bound to be missing, others are bound to be missing, too.

What kind of diet might produce beriberi or pellagra? A diet that relies almost completely on refined and processed cereals white, unanriched bread, and any of a number of popular breakfast cereals. To prevent these easily preventable disorders, one should make certain to eat enough meat, fish, poultry, eggs, milk, and green, leafy vegetables like spinach and chard. The other sources are wholegrain cereals and breads really wholegrain.

Interestingly enough, in the early days of vitamin research when pills were not available, doctors cured cases of pellagra and beriberi with brewer's yeast, wheat germ, bran, and liver. So include them in your meals as often as you can. Yeast can be added to everything you bake and every suitable dish like casseroles, soups, salads, etc. Wheat germ is great, eaten with milk and honey as a breakfast cereal. Its whopping big content of protein and minerals makes it a stick-to-the-ribs breakfast equivalent to bacon and eggs. The bran which is removed from whole grains to make refined flours is available as a cereal a food noted for its ability to preserve "regularity".

A worried Texas physician asked in the Journal of the American Medical Association, on February 6, 1967, "What are the usual causes of burning sensations in the soles of the feet in elderly persons? 

The JAMA editor talked about muscle cramping, impaired circulation and possible diabetes, and deficiency in thiamine and pyridoxine.

Nutritional Disorders of the Nervous System,  by John D. Spillane, describes the burning feet complaint of people with pellagra and prisoners of war who are given far too little of the B vitamins. Old folks have a tendency to eat foods that are easy to buy, prepare, and chew like white bread, refined cereals, and sweets. This is bound to result in B vitamin deficiency.

Three Australian physicians report in the July 10, 1971 issue of The Lancet, a British medical journal, on a 48-year-old alcoholic patient with brain deterioration due to long years of heavy drinking. Two weeks before he came to the hospital he found he had difficulty in walking. He staggered and could not coordinate the movement of his legs. Other symptoms pointed to quite serious brain damage the kind that heavy drinking eventually produces. He was given a richly nourishing diet and very high doses of thiamine. This was 200 milligrams by injection and 300 milligrams by mouth every day. Remember, the recommended daily allowance for a man is 2,4 milligrams daily.

So this alcoholic was getting more than 500 times the amount specified for a non-alcoholic. He was also given massive doses of riboflavin and niacin. Within about three weeks he was able to leave the hospital and was given thiamine to take in massive doses. His symptoms improved and he was able to walk almost normally. Had he been able to stay on the wagon, the physicians are sure he could have recovered completely. We will have more to say about alcoholism and B vitamin therapy later.

A University of Alabama medical researcher has discovered a significant relationship between the amount of thiamine in one's meals and the frequency of complaints related to heart disease and the possibility of heart attacks.

It has been known for some time, report Dr. E. Cheraskin and his colleagues, writing in the Journal of the American Geriatrics Society in November 1967, that there is a definite relation between the amount of carbohydrate food eaten -especially refined carbohydrates- and the frequency of these heart complaints. It is also well known, they go on, that thiamine is part of the complicated process that goes on in our bodies to change carbohydrate foods into energy.

To discover whether it's possible to relate conclusively a lack of vitamin B to a tendency to heart attacks, Dr. Cheraskin asked 74 dentists and their wives to participate in a study. Each of them was asked a series of questions which we reproduce here, all having to do with heart and artery health. Then he asked each of these people to keep records of what they ate and he checked their food intake for its content of thiamine.

TEST QUESTIONS ON HEART AND CIRCULATORY COMPLAINTS FROM THE CORNELL UNIVERSITY MEDICAL SCHOOL

1. Has a doctor ever said your blood pressure was too high?
2. Has a doctor ever said your blood pressure was too low?
3. Do you have pains in the heart or chest?
4. Are you often bothered by the thumping of the heart?
5. Does your heart often race like mad?
6. Do you often have difficulty breathing?
7. Do you get out of breath long before anyone else?
8. Do you sometimes get out of breath just sitting still?
9. Are your ankles often badly swollen?
10. Do cold hands or feet trouble you even in hot weather?
11. Do you suffer from frequent cramps in your legs?
12. Has a doctor ever said you have heart trouble?
13. Does heart trouble run in your family? 

He found, interestingly enough, that more than one-fourth of these folks were getting less thiamine in their meals than the officially recommended daily allowance. He then divided the dentists and their wives into two groups those getting rather high amounts of the B vitamin, and those getting lower amounts. Then he checked on the heart and artery complaints of the two groups and found that, on an average basis for the whole group, those folks who were eating less thiamine had more heart and artery complaints than those who got more thiamine. In fact, almost twice as many had complaints in the group which got less thiamine.

Then Dr. Cheraskin reminded himself that age may have a considerable amount to do with health since any disorder tends to become worse as we grow older and less able to withstand it. so he decided to check the age of the different people having heart complaints and compare this with the amount of thiamine in their diets. He found that the older people who ate the least thiamine had the most complaints. The younger people who ate food containing most thiamine had the fewest complaints.

But he also found that the older people who ate food containing the most thiamine had fewer heart and artery complaints than young people whose meals tended to be short on the B vitamin. He warns us that these figures do not prove beyond a shadow of a doubt that the amount of thiamine you get every day is directly related to whether or not you have circulatory trouble. He thinks that more experiments must be done in which thiamine supplements are given to many people and their circulatory problems are checked before and after the vitamin is given.

We have several further comments on what we consider is an extremely valuable piece of research. First, since it is well known that thiamine is essential for the body's use of carbohydrates that is, starch and sugar it seems quite likely that anyone who eats a lot of food high in starch and sugar in such foods as grains and sugarcane. There is enough thiamine in both of these natural foods to provide for all the body's needs for digesting and assimilating the starches and sugars.

But when most of this thiamine is removed, as modern processors do when they refine cereals, make white flour out of whole grain flour, and white sugar out of sugarcane, the folks who eat these foods are almost bound to be short on thiamine unless they provide it in some other way.

Then, too, when we eat lots of such depleted foods as white flour and white sugar, we use up space in our menus that should be devoted to more nutritious foods. So we probably get far less thiamine in other foods, since we simply don't have room left to eat enough of these nutritious foods, stuffed as we are with refined carbohydrates.

The child or the overweight reducer, for example, who eats some refined sugar between meals in the form of soft drinks or candy may manage to spoil his appetite for the next meal, and, at the same time, he has given his digestive apparatus a problem it can't solve a lot of sugar or starch without the wherewithal to handle it. And, by spoiling his appetite for the next meal, he gets even less of the important nutrients which he might have gotten in meat, wholemeal bread, vegetables, nuts and seeds, etc. He just didn't have the appetite to eat them. The sugary snack spoiled it.

It seems reasonable that, the longer such a state of affairs goes on, the greater will be the strain on those parts of us that depend on thiamine for easy, successful functioning. The heart and arteries, for example. So as we grow older, the circulatory complaints increase as our shortage of thiamine increases. But not e, too, that if we have continually gotten enough thiamine, according to Dr. Cheraskin's investigation, our circulatory machinery tends to stay in good order, better order, in fact, than that of younger people who are short on thiamine.

We generally think of cirrhosis of the liver as the classical disease of alcoholics. But many other conditions contribute to the ill health of these unfortunates. Archives of Internal Medicine for October 1967 presented the case of a 36-year-old man suffering from heart failure and acute failure of the kidneys. He was found to be severely deficient in thiamine. So long had the deficiency been going on that his doctor thought that the man was suffering from beriberi. This man had depended on alcohol for the calories to keep himself going. He had stopped eating nourishing food.

Since pure carbohydrate, which is what alcohol is, makes heavy demands on the body's store of thiamine, it is no wonder that the patient eventually degenerated into beriberi patient. A massive dose of thiamine brought his kidneys back to normal, suggesting that the heart condition, brought on by the lack of thiamine, had caused the kidney condition.

Never underestimate the power of the B Vitamins and their essential place in your meals and food supplements.

Understanding the B Complex of Vitamins

A Newborn baby lay in convulsions, which many drugs and sedatives had failed to relieve. She was given a single injection of a harmless substance. The convulsions stopped at once. Doctors discovered the child needed injections and tablets daily for the next eight years to prevent further trouble. A child with cyctic fibrosis was taking a powerful antibiotic to prevent infections. Neuritis of the nerves of the eye developed as a side effect of the drug. she was given some pills and the neuritis disappeared. The life - saving antibiotic could be administered without harm so long as the other medication was maintained. 

A 62-year-old woman came to an Alabama hospital with alarming symptoms. She had no appetite, suffered from nausea and vomiting, mental depression, pallor, muscle pains and heart pains. She had tingling sensations in hands and feet and a scaly dermatitis. She suffered from anemia, exhaustion, swollen ankles, extremely high cholesterol levels and a liver disorder. She had been on a highly nourishing diet to restore her health after a lifetime of heavy drinking. What was wrong? An injection of one harmless substance cured all her symptoms within a few days.This story was told in the American Journal Clinical Nutrition.

Seven young women taking oral contraceptives came to a Florida physician suffering from a desperately  serious form of anemia. So long as they took The Pill, the anemia grew worse. The physician gave them a harmless substance in a pill. They improved almost at once and could continue taking The Pill in good health so long as they continued to take the doctor's pill as well. What was it? A wonder drug? This story appeared in the Journal of the American Medical Association.

A five-month-old baby was vomiting persistenly and had an extensive skin rash which was spreading in spite of many medications his physician gave him. His breathing was abnormal; he appeared to have acidosis. Put on a new diet, he went into shock. The physician gave  him a bit of one harmless substance. The vomiting stopped immediately and within a few days the baby was completely well. The Lancet printed this account.

An acute alcoholic suffering from delirium tremens had not worked for three years, had been alcoholic for six years. He was taken to a New York hospital with an accumulation of fluid in his lungs. In the operating room a tube was inserted into his stomach. Into the tube was poured a liquid food. Within 48 hours the man was walking around, needing no further treatment than the prescribed feeding at regular intervals. After three months he had gained 30 pounds, was working steadily. Magic? Magic doesn't get into medical journals and that's where this story was reported.

A brain-injured child had had seizures every day for three years. His doctors had given him tranquilizers in an efforts to control the seizures, with no success. Ha was given some tablets and eleven day later had his first day completely free from seizures. A second child who had suffered from many seizures every day for two years was completely free from them within three days and was a healthy, happy child four years later. The doctor who treated him believes there many be as many as 20 million American children suffering from varying degrees of mental illness who could be helped with this same therapy. A psychiatrist reported this story in Schizophrenia, Volume 3, Number 2. 

An 80-year-old widow, living alone since her husband's, was depressed, hopeless, suicidal. She suffered from insomnia, was underweight, had an enlarged heart and a peculiar rash on those parts of her face and hands that are exposed to sunlight. She came to a British hospital, as given injections for three weeks, went home, completely well and cheerful.

A patient who had suffered for 20 years from inability to work, loss of interest in surroundings, loss of appetite, food allergies, dizziness, fainting spells, headaches, shortness of breath and nervousness was treated with  certain diet, plus some tablets. Within five days his acute symptoms disappeared, and three months later he was free from all symptoms and leading a well-adjusted life. This story was reported in the American Journal of Psychiatry.

A 10-year-old girl, once bright and alert, began to complain of abdominal pains and headaches. Her school grades deteriorated, she became cranky and difficult, refused to play the piano which she had always enjoyed. She heard "voices", felt afraid of many harmless things. People's faces seemed peculiar to her. Buildings appeared to be falling on her. Her physician gave her some tablets and within a month she was once again a bright, happy little girl.

These stories are not fiction. The tablets and injections given, in many instances, are members of the B complex of vitamins, completely harmless and beneficent. The diets accompanied some of the treatments are diets high in protein and the B vitamins. No wonder drugs are involved; no magic spells. All the stories appeared originally in highly reputable medical and scientific journals, which is where we found them when we were doing research for this articles.

There are many more stories of this kind-just as dramatic, just as convincing. In most of these cases, the B vitamins were given in what is called "megadoses" that is, amounts much larger than one would ordinarily get at meal times or in food supplements. In some cases, it appears that the vitamin or vitamins involved work like drugs. In others, it is apparent that the individual had need for far more of this particular vitamin then the rest of us need.

In every cases, the vitamin treatment is harmless, with none of the unpleasant side effects which accompany many drugs. Itis possible for you to use this information to help yourself or members of your family? With caution, yes, so far as the B vitamins are concerned, for they are water soluble, which means that, they are easily and quickly excreted and pose little threat of harm.

It is also our hope that this article, in some small way, can convince more doctors to use vitamins, especially the versatile B Complex, to alleviate much needless suffering.

Better still, with full knowledge of the B Complex, you can probably prevent such wide spread disorders that we discuss from ever appearing. That is the purpose of this article to help you to become acquainted with the B vitamins, what their role is in maintaining good health, what foods they are most abundant in, and how you can use them to secure abundant health for yourself and your family.

When we speak niacin, riboflavin and thiamine-three of the harmless substances referred to above-we are discussing three of the 11 B vitamins. Unfortunately, most of us known very little about this B complex,  team of vitamins that work together like mountain climbers, each helping the other out when the need arises. This, then, is one of the few articles on all of the B vitamins, their sources, their need in human nutrition, and some of the important research work being done with them. Although it is possible that more B vitamins will eventually be discovered, U.S. scientists now recognize only eleven. They are:

• B-1-Thiamine     
• B-2-Riboflavin
• B-3-Niacin
• B-6-Pyridoxine
• Pantothenic Acid
• Biotin
• Folic Acid 
• B-12-Cobalamine
• Choline
• Inositol
• PABA (Para-amino-benzoic acid) 

As you see, some of the B vitamins have numbers and some do not. Also, they skip from B3 to B6, then to B12, etc. Biotin was once called vitamin H. Some articles list B15 which, we are told, is being used most effectively abroad to prevent some serious conditions. One early classic book, Vitamins in Medicine, by Dr. Franklin Bicknell and Frederick Prescott, also listed vitamin B12a, B12b, B12c, B13 and B14.

The complexity of vitamin research is well demonstrated by the fact that other substances keep turning up in the B Complex of vitamins which one researcher or another in this country (U.S.) and abroad chooses to call a new vitamin. One such is vitamin B4 which prevents a disease of poultry, B5 which is essential for health in some animals, B8 also called adenylic acid, B14 which seems to be related to vitamin B12. Whether or not any or perhaps all of these may turn out eventually to be bona fide B vitamins remain to be seen. We know, however, that all these exist in the same foods.

Perhaps we should also add that some biochemists do not regard choline, inositol and PABA as vitamins, although they are part of the B Complex.

Vitamins -any vitamin- do not suddenly appear in a laboratory labeled vitamin B1 or B2. The biochemist does not pick up a cup of brewer's yeast must be vitamin B1 and the little pieces vitamin B2.

Until about 50 years ago, no one knew there were such thing as vitamins, although scientists and physicians knew, in general, that there were some substances in certain foods which could prevent certain deficiency diseases. If the substances were destroyed by heat or soaking or some other process, the disease would not be prevented, no matter how much of the depleted food was eaten. This was what the early scientists had to go on, and they made plenty of mistakes.

Dr. Casimir Funk, who died at 83 in Albany, N.Y. in November 1967, discovered vitamins in 1911. He had theorized that chemical substances, which he called vitamins (from the Latin word "vita" for life and "amine" for chemical compounds containing nitrogen) were capable of preventing deficiency diseases such as scurvy, pellagra and rickets, and indeed were essential to the sustenance of healthy life, according to the Dec. 1, 1967 issue of Time. The assumption that all vitamins contained nitrogen later proved to be wrong, and the "e" was dropped from "vitamin".

Moving from the Pasteur Institute in Paris to the Lister Institute of Preventive Medicine in London in 1910, Dr. Funk pursued the causes of beriberi, the vitamin B deficiency disease that attacks the nerves, heart and digestive system. Beriberi was particularly prevalent in those days among Eastern people whose diet consisted mainly of polished rice.

Funk put test pigeons on a rice diet, the Time article continued. "First he fed them polished rice; then natural rice, with all its bran coating they thrived; when they did not they suffered from polyneuritis. Obviously, the bran-fed pigeons were getting a nutrient that the other were not. Funk concentrated the nutrient, now known as vitamin B1".

After becoming a U.S. citizen in 1920, Dr. Funk went back to Europe, where he continued his research in Poland nd France. He returned to the U.S. at the start of World War II. "Funk continued his cancer research. All the while, he maintained more than a proprietary interest in nutrition, served as a research consultant to the U.S. Vitamin and Pharmaceutical Corporation, and helped to develop artificial vitamins", Time said.

Until 1926 scientists generally believed that vitamin B was a single entity. Then several scientists showed that there were at least two kinds, one of which could be destroyed easily by heat, another which was not destroyed by heat. Soon after, scientists in laboratories in many parts of the world began to isolate different parts of these substances, and, of course, called them by whatever name they happened to think of. Vitamin B2 was called riboflavin, except that in Europe that called it lactoflavin (because it is abundant in milk), and in the U.S. it was called vitamin G for a long time.

What is now pyridoxine has been labeled Factor Y, Factor I, Factor H, adermin and Factor B6. The term "vitamin B complex" at present refers to all vitamins split off from the original vitamin B nd identified chemically or by their biological effects. Bicknell and Prescott define a B vitamin s "an organic substance which acts catalytically in all living cells and which is essential for the nutrition of higher animals". A catalyst is a substance which causes biochemical changes to take place. The U.S. Department of Agriculture Handbook, Food, defines vitamins as "one group of substance that in relatively small amounts are essential for life and growth".

By "catalytically", Bicknell and Prescott mean that B vitamins are involved in many of the incredibly complex workings of the body. And we do mean complex. In the official National Academy of a science's book, Recommended Dietary Allowances,  the B vitamin biotin is listed as taking part in about 15 or 20 processes involving many different enzymes. Scientists, you see, are not content with just observing that lack of biotin causes certain body symptoms. They must know, too, exactly what biotin does in the body that prevents these symptoms from occurring. Needless to say, scientists have only begun to untangle the mysteries. It may be hundreds of years before all the complexities are understood, or perhaps they never will be.

What we do know, basically and thoroughly, about the B vitamins is that they are indeed a "complex" which means that they are closely related to one another, that they work together and they occur, generally speaking, in the same groups of food.

Thiamine,  s we have learned, is the vitamin which prevents beriberi. It is also essential for proper nerve function. Its deficiency brings neuritis, paralysis, atrophy of muscles, edema or swelling. Symptoms disappear magically when thiamine is given.

Riboflavin can bring about a variety of symptoms hen it is absent or deficient: mouth inflammation, sores at the corners of the lips, visual fatigue, a "sandy" feeling of the eyes, in ability to endure bright lights. Seborrhea,  scaly skin disease, is also a symptom of riboflavin deficiency.

Niacin is responsible for the health of skin, nerves and digestive tract-a big order for a substance needed only in milligrams. Pellagra is the deficiency disease when niacin is lacking. It produces three conditions: diarrhea, dermatitis, and dementia- and death if it is not treated. Niacin is also known as nicotinic acid. Nicotinamide, the physiologically active from of niacin, is also called niacinamide. 

Pyridoxine was recently listed by the National Academy of Sciences as being essential to human life and an official recommended dietary allowance was made. Lack of pyridoxine can also cause seborrhea, convulsions in babies, mouth disorders similar to those caused by lack of other B vitamins and nerve symptoms.

Biotin has no number officially. Nor does our NAS set a daily recommended dose, although biotin is assumed to be essential to man. Symptoms of lack of biotin are: lassitude, lack of appetite, depression, muscle pain, scaling dermatitis, nausea, anemia, high blood levels of cholesterol and changes in heart rhythm.

Choline is officially regarded as a vitamin, although no official recommendation for daily intake has been made. In animals, it protects against abnormalities in pregnancy and lactation.  Lack of it brings anemia, cardiovascular disease and muscle weakness to various animals.

Pantothenic acid, discovered by Dr. Roger J. Williams of the University of Texas, is also involved in many enzyme activities within the body. Lack of this vitamin produces apathy, depression, instability of heart action, abdominal pains, increased susceptibility to infection, impaired function of the important adrenal glands which bulwark us against stress, and certain nerve disorders involving "pins and needles" feelings and muscle weakness. (Do these sound like symptoms of anybody you know?)

Folic acid is closely related in function to vitamin B12. Lack of it produces a kind of anemia (macrocytic) which can be fatal. Symptoms also include inflammation of the tongue, diarrhea, lack of ability to absorb food. It is listed in Recommended Dietary Allowances as folacin.

Vitamin B12  is the substance that occurs along with the rest of the B vitamins. Says Food, "It is required for the growth and proper nutrition of animals, but its role in human nutrition is not known". Hence it is not officially a vitamin. Adelle Davis in her book, "Let's Get Well, says that, in the absence of enough choline and inositol, lecithin cannot be formed in the body. Lecithin is that important emulsifying substance which keeps cholesterol from forming unwanted deposits on the insides of the blood vessels. So, although inositol is not officially listed as a B vitamin, it appears that one day it may be.

Para-amino-benzoic acid is sometimes considered a B vitamin, although is is not recognized officially as such. Miss Davis tells us it was available some time ago only on prescription. She tells marvelous stories about its ability to restore color to white hair and says that anyone wanting healthy hair should take large amounts of folic acid, PABA and pantothenic acid daily, as well as use every day wheat germ, liver, brewer yeast and yogurt.

Food states that the sometimes-mentioned vitamins B13, B14, and B15 have not been classified as vitamins and have not been provided to be essential to human health. As you can see, these are substances which occur along with the B vitamins, which one scientist or another has isolated and is studying. If someone can come up with proof that one or another of these is actually essential to human life and can prevent the appearance of certain deficiency symptoms, then this substance will probably (after many years of official inquiry) be designated as a vitamin. And that's the way these things are handled.

As we have said, it is unbelievably complex, as everything in nature is. The one certain lesson we can learn from studying the B complex is the lesson our food technologists have never learned and apparently incapable of learning. Nature likes things whole. Nothing worthwhile is achieved in natured with fragments. Lifting all of the B complex of vitamins from our wholegrain cereals-when they are milled and processed- then returning only bits of three of the B vitamins synthetically is probably the worst possible thing we would do, for the imbalances thus created are unimaginably complex. Many of the trace minerals are also lost in this refining process.

It may take centuries to discover the amount of harm we have done to human health by thus fragmenting one of man's basic foods-bread. Yet this is done by our giant smiling industry when they produce white flour, white rice, and all the highly processed breakfast cereals.

All the B vitamins occur together in the same foods, although one food may contain a bit more of one, a bit less of another. These foods are:

• Liver and all organ meats
• Eggs
• Milk, cheese
• Meat, fish, poultry
• Green, leafy vegetables
• Whole grains, nuts, seeds, legumes
• Foods yeast

You can readily see that a diet consisting of just these foods alone is a complete diet if you add fruits and other vegetables for their vitamin A and vitamin C content. The foods in which the B complex of vitamins are most abundant are also those foods which contain the most protein, so a diet consisting of the foods listed above, plus fruits and vegetables rich in vitamins A and vitamins C, is the best possible diet to follow.

You can also see that, as soon as you begin to dilute this excellent diet with foods made from white refined flours and refined cereals, you lose B vitamins as well as precious minerals. As you add white sugar and foods made from it, you cut down severely on the vitamin B content of your diet, for all vitamins have been removed from the sugarcane to make white sugar. You also create imbalances because Nature has arranged that the B vitamins are essential for the body to process starches and sugars. Yet B vitamins are lacking in these depleted foods. And still, we are told that one-half of all food eaten in the U.S. is made up of white flour, processed cereal food, and white sugar.

A recent study sponsored by the Agricultural Research Service of the Department of Agriculture, in cooperation with the American Institute of Baking and the Purdue Research Foundation, shows that most of the B Complex and vitamin E are lost when wheat is processed into white flour and then made into bread, cake, pasta, etc.

The milling and bleaching of hard and soft wheat for bread and cake strips away 90% of the vitamin E, the report stated. The loss is about 60% in the milling of durum, a variety of hard wheat, for pastas, but there is a further loss in the final processing into macaroni and similar products. As for pyridoxine, the highest loss for the B Complex, less than 15% of the vitamin B6 was retained in bread, 7% in cake, 10 to 20% in crackers, and 25% in macaroni.

Speaking before the Subcommittee on Energy, Natural Resources and the Environment in Washington on August 26, 1970, Dr. Henry A. Schroeder of Dartmouth Medical School said: "Most of the trace elements essential for health are removed from processed foods. Unfortunately, they are not restored to the food. The milling of wheat into refined white flour removes 40% of the chromium, 86% of the manganese, 76% of the iron, 89% of the cobalt, 68% of the copper, 78% of the zinc and 48% of the molybdenum, all trace elements essential for life or health", says Dr. Schroeder, a world-renowned expert on trace metals.

The B complex must be kept whole, as it is in whole grains, in whole seeds, nuts, eggs, liver, yeast. When you are buying a B Complex vitamin supplement, make sure it contains all of the B vitamins, As well as some yeast, liver or other rich sources of B vitamins, so that you will also be getting all the other vitamins that may be there but undiscovered, as yet.

Jamie Foxx Wellness Journey

Jamie Foxx's wellness journey is testament to his dedication to leading a balanced and fulfilling life amidst the demands of his career. From his early years growing up in Terrel Texas, to his rise to fame in Hollywood, Foxx has always been mindful of the importance of taking care of his physical and mental well-being.

Throughout his childhood and adolescence, Foxx displayed a natural talent for music and entertainment. Raised by his grandparents, he found solace in performing, honing his skills as a musician and comedian. These formative years laid the foundation for his later success in the entertainment industry.

As he embarked on his career, Jamie Foxx faced numerous challenges and obstacles. Yet, through perseverance and determination, he navigated the competitive world of show business, eventually landing roles in television and film. His breakthrough came with his memorable stint on the iconic sketch comedy show "In Living Color," where he showcased his comedic prowess and charisma.

However, with fame came increased pressure and scrutiny, prompting Foxx to prioritize his health in order to sustain his success in the long term. Thus, he adopted a holistic approach to mellnes incorporating regular exercise, proper nutrition, and self-care practices into his daily routine.

Foxx fitness regimen is a combination of cardiovascular workouts, strength training, and flexibility exercises. He believes in staying active to keep his body strong and agile, allowing him to tackle the physical demands of his roles on screen. Additionaly, he places a strongemphasis on nutrition, fueling his body with nourishing foods that provide sustained energy and support overall well-being.

Beyond physical fitness, Jamie Foxx is a vocal advocate for mental health awareness. He openly discusses his own struggles with anxiety and stress, aiming to break the stigma surrounding needed, emphasizing the importance of self-care and mindfulness.

In essence, Jamie Foxx's wellness journey is  journey of self-discovery and growth. It's about finding balance in a hectic world, prioritizing health and happiness, and inspiring others to do the same. through his actions and words, Foxx continues to set a positive example for his fans, showing that true success lies not only in career achievements but also in nurturing the body, mind, and soul.

Conclusion

In life, including in one's career pursuits, it is crucial not to neglect one's personal health, which encompasses physical well-being, mental wellness, and maintaining a spirited commitment to living a comprehensive healthier lifestyle. This entails paying attention to a diverse array of vital nutrients required by the body, with  particular emphasis on vitamin B. By prioritizing holistic health practices and ensuring a balanced approach to self-care, individuals can navigate the challenges of their professional endeavors while fostering long term vitality and resilience.

Another article has discussed "Body, Mind and the B Vitamins" a review containing: amazing B vitamins and how they fight physical illnesses, mental illness, depression, and the stresses of modern life.

Discover the Shocking Symptoms of Overindulging in Nettle Seeds

 

I. Introduction

1. What are nettle seeds?
2. Importance of moderation in consumption

II. Understanding Nettle Seeds

1. Nutritional profile
2. Traditional uses
3. Modern applications

III. Overindulgence: The Hidden Danger

1. Potential side effects
2. Impact on health
3. Signs of overindulgence

IV. Shocking Symptoms of Overindulgence

1. Digestive issues
2. Allergic reactions
3. Neurological symptoms
4. Cardiovascular effects

V. Managing Overindulgence

1. Seeking medical help
2. Moderation and balance
3. Alternative remedies

VI. Conclusion

1. Recap of dangers
2. Importance of awareness and moderation

I. Introduction

1. What are nettle seeds? Nettle seeds are the tiny, nutrient-packed seeds derived from the common stinging nettle plant (scientifically known as Urtica dioica). Despite their small size, these seeds are rich in essential vitamins, minerals, and fatty acids, making them a valuable addition to a healthy diet. They are typically harvested from mature nettle plants and can be consumed in various forms, including raw, dried, or ground into a powder.
2. Importance of moderation in consumption. While nettle seeds offer a plethora of health benefits, it's crucial to consume them in moderation. Like many natural remedies and supplements, excessive intake of nettle seeds can lead to adverse effects. Overindulgence may overwhelm the body's natural processes and cause digestive discomfort, allergic reactions, or other health issues. Therefore, it's essential to exercise caution and balance when incorporating nettle seeds into your diet to reap their benefits without risking negative consequences.

II. Understanding Nettle Seeds

1. Nutritional profile, Nettle seeds boast an impressive nutritional profile, packing a punch of essential vitamins, minerals, and other beneficial compounds. They are particularly rich in vitamins A, C, and K, as well as minerals like calcium, magnesium, iron, and zinc. Additionally, nettle seeds contain high levels of protein, dietary fiber, and healthy fats, including omega-3 and omega-6 fatty acids. This nutrient density makes them a valuable source of nourishment for overall health and well-being.
2. Traditional uses, Throughout history, nettle seeds have been valued for their medicinal properties and have been used in various traditional healing practices. Ancient cultures across the globe utilized nettle seeds to treat a wide range of ailments, including arthritis, allergies, and fatigue. They were often consumed as a tonic to boost energy levels, improve circulation, and support overall vitality. Additionally, nettle seeds were believed to have diuretic and detoxifying properties, making them popular for cleansing and purifying the body.
3. Modern applications, In modern times, nettle seeds continue to be revered for their health benefits and are increasingly used in alternative medicine and natural health remedies. They are commonly consumed as a dietary supplement in various forms, including capsules, tinctures, and powdered extracts. Nettle seed supplements are touted for their potential to support immune function, reduce inflammation, and promote overall wellness. Additionally, nettle seeds are sometimes incorporated into topical products, such as creams or ointments, for their purported skin-soothing and anti-inflammatory properties. With growing interest in holistic health and natural remedies, nettle seeds are gaining popularity as a versatile and potent herbal supplement for promoting vitality and well-being.

III. Overindulgence: The Hidden Danger

1. Potential side effects, Consuming nettle seeds excessively can lead to various potential side effects. These may include digestive issues such as bloating, gas, and diarrhea. Additionally, some individuals may experience allergic reactions, manifesting as itching, swelling, or difficulty breathing, especially if they have sensitivities to plants in the Urtica genus. Neurological symptoms like dizziness, headaches, and confusion can also occur with overindulgence. In rare cases, cardiovascular effects such as elevated blood pressure, palpitations, or irregular heart rhythms may manifest. It's essential to be aware of these potential side effects and consume nettle seeds in moderation to avoid them.
2. Impact on health, Overindulging in nettle seeds can have a significant impact on health. Excessive consumption may lead to disruptions in digestive function, allergic reactions, neurological disturbances, and cardiovascular issues. These effects can range from mild discomfort to severe complications, affecting overall well-being and quality of life. It's important to recognize the potential risks associated with overindulgence and take steps to maintain a balanced intake to support optimal health.
3. Signs of overindulgence, Recognizing the signs of overindulgence in nettle seeds is essential for preventing adverse effects. Common signs include digestive discomfort such as bloating, gas, and diarrhea. Allergic reactions, characterized by itching, swelling, or difficulty breathing, may also occur, particularly in individuals with sensitivities to similar plants. Neurological symptoms like dizziness, headaches, and confusion can indicate excessive intake. Additionally, cardiovascular symptoms such as elevated blood pressure, palpitations, or irregular heart rhythms may manifest in rare cases. If experiencing any of these symptoms after consuming nettle seeds, it's crucial to seek medical attention promptly and adjust consumption levels accordingly.

IV. Shocking Symptoms of Overindulgence

1. Digestive issues, Overindulging in nettle seeds can lead to various digestive issues. Excessive consumption may cause bloating, abdominal discomfort, gas, and diarrhea. These symptoms occur as the body struggles to process the high amount of seeds ingested. Digestive issues are common signs of overindulgence and indicate the need to reduce nettle seed intake to avoid discomfort and promote digestive health.
2. Allergic reactions, Some individuals may experience allergic reactions to nettle seeds, particularly if they have sensitivities to plants in the Urtica genus. Allergic reactions can manifest as itching, redness, swelling, or hives on the skin. In severe cases, allergic reactions may lead to difficulty breathing, chest tightness, or anaphylaxis, a life-threatening allergic response. Individuals with known allergies should exercise caution when consuming nettle seeds and seek medical advice if allergic symptoms occur.
3. Neurological symptoms, Consuming excessive amounts of nettle seeds may lead to neurological symptoms. These symptoms can include dizziness, headaches, confusion, and difficulty concentrating. Neurological symptoms may occur due to the interaction of compounds present in nettle seeds with the central nervous system. It's important to recognize these symptoms as potential signs of overindulgence and adjust consumption levels accordingly to prevent further neurological discomfort.
4. Cardiovascular effects, In rare cases, overindulgence in nettle seeds may lead to cardiovascular effects. These effects can include elevated blood pressure, palpitations, and irregular heart rhythms. Excessive consumption of nettle seeds may affect cardiovascular function, particularly in individuals with underlying heart conditions or predispositions. If experiencing cardiovascular symptoms after consuming nettle seeds, it's essential to seek medical attention promptly to assess and address any potential risks to heart health.

V. Managing Overindulgence

1. Seeking medical help, If you experience adverse effects or symptoms of overindulgence after consuming nettle seeds, it's crucial to seek medical assistance promptly. A healthcare professional can assess your condition, provide appropriate treatment, and offer guidance on managing any potential complications. Don't hesitate to reach out for medical help if you're concerned about your health after consuming nettle seeds.
2. Moderation and balance, Maintaining moderation and balance in consuming nettle seeds is essential for preventing overindulgence and associated health risks. Instead of consuming large quantities of nettle seeds at once, aim to incorporate them into your diet gradually and in appropriate portions. Pay attention to how your body responds to nettle seed consumption and adjust your intake accordingly to maintain a balanced and healthy approach.
3. Alternative remedies, If you're concerned about the potential risks of consuming nettle seeds or experience adverse effects, consider exploring alternative remedies for addressing your health needs. There are numerous natural supplements and herbal remedies available that may offer similar benefits to nettle seeds without the risk of overindulgence. Consult with a healthcare professional or herbalist to explore alternative options that align with your health goals and preferences.

VI. Conclusion

1. Recap of dangers, In summary, overindulging in nettle seeds can pose various dangers to health. These dangers include digestive issues such as bloating and diarrhea, allergic reactions, neurological symptoms like dizziness and confusion, and cardiovascular effects such as elevated blood pressure. It's essential to be aware of these potential risks and take steps to avoid overconsumption to safeguard your health and well-being.
2. Importance of awareness and moderation, Maintaining awareness of the potential dangers of overindulging in nettle seeds is crucial for promoting health and preventing adverse effects. By staying informed about the risks associated with excessive consumption, individuals can make informed decisions about their dietary habits and intake of nettle seeds. Practicing moderation and balance in consuming nettle seeds is key to reaping their benefits while minimizing the risk of negative consequences. By incorporating nettle seeds into your diet mindfully and in appropriate amounts, you can support your health and well-being effectively.

How Vitamin C Works

Vitamin C, also known as ascorbic acid, is probably one of the most highly publicized, yet least understood, of all of the vitamins. Championed by Nobel laureate Linus Pauling, Ph.D., and advocated by many nutrition buffs, vitamin C is indeed a fascinating and important nutrient (or micronutrient) necessary for human life.

In this edition of How Stuff Works, Dr. Jerry Gordon takes us on a fascinating tour of vitamin C, and shows why this vitamin is so important to your body!

The BasicsTo understand vitamin C, we first need some information about vitamins in general. The word vitamin is derived from the combination of words: vital amine. Vitamins are organic (carbon containing) molecules that mainly function as catalysts for reactions within the body. A catalyst is a substance that allows a chemical reaction to occur using less energy and less time than it would take under normal conditions. If these catalysts are missing, as in a vitamin deficiency, normal body functions can break down and make a person susceptible to disease.
Vitamins are required by the body in tiny amounts (hundredths of a gram in many cases). We get vitamins from three sources:

- Foods
- Beverages

Our own bodies - vitamin K comes from bacteria within our intestines and vitamin D is produced with the help of ultraviolet radiation on the skin.

Vitamins are either fat-soluble or water-soluble. The fat-soluble vitamins can be remembered with the mnemonic ADEK, for the vitamins A, D, E, and K. These vitamins accumulate within the fat stores of the body and within the liver. Fat-soluble vitamins are often associated with toxicity when taken in large amounts. Water-soluble vitamins include vitamin C and the B vitamins. Water-soluble vitamins taken in excess are excreted in the urine and are not usually associated with toxicity. Both vitamin C and the B vitamins are also stored in the liver.

It is interesting to note that most animals produce their own vitamin C. Man, primates (apes, chimps, etc.) and guinea pigs have lost this ability. Due to this similarity with man, guinea pigs have been subjected to experimentation over the years.

Why is Vitamin C important?Vitamin C is important to all animals, including humans, because it is vital to the production of collagen. Vitamin C is also important because it helps protect the fat-soluble vitamins A and E as well as fatty acids from oxidation. Vitamin C prevents and cures the disease scurvy, and can be beneficial in the treatment of iron deficiency anemia.

I have to confess that until I got to college, I had only a vague idea what collagen was, and why it was so important. Collagen is the most ubiquitous substance in the body because it is the most abundant of the fibers contained in connective tissue. Connective tissue gives our body form and supports our organs. To give you an idea of how important collagen is, here is a list of the five types of collagen, and where they are used in the body.

Type 1 - Connective tissue of skin, bone, teeth, tendons, ligaments, fascia, organ capsules
Type 2 - Cartilage
Type 3 - Connective tissue of our organs (liver, spleen, kidneys, etc.)
Type 4, 5 - The separating layer between epithelial and endothelial cells as well as between skeletal or smooth muscle cells (basal lamina), kidney glomeruli, lens capsule, and Schwann and glial cells of the nervous system.

As you can see, collagen is everywhere in the body, and vitamin C plays a role in the formation of collagen. So, how is vitamin C involved in collagen synthesis?

When collagen is produced, there is a complex series of events, some occurring inside of the cell, and some outside of the cell. Vitamin C is active inside of the cell, where it hydroxylates (adds hydrogen and oxygen) to two amino acids: proline and lysine. This helps form a precursor molecule called procollagen that is later packaged and modified into collagen outside of the cell. Without vitamin C, collagen formation is disrupted, causing a wide variety of problems throughout the body. (see How Cells Work for more information about the biochemistry of cells.)

What happens if you don't get enough vitamin C?A deficiency of vitamin C causes the disease Scurvy. Scurvy is rarely seen today except in alcoholics who receive their entire calorie intake from alcohol. Scurvy causes bleeding and inflamed gums, loose teeth, poor wound healing (purplish spots called petechiae), easy bruising, bumps of coiled hair on the arms and legs, pain in the joints, muscle wasting, and many other problems.

It was a Scottish physician named James Lind back in 1753 that first advocated fresh vegetables and ripe fruits to prevent Scurvy. The British Navy adopted his advice some forty years later. The navy men were ever after nicknamed "Limeys" because they took limejuice on long sea voyages to ward off Scurvy.

What are good sources of vitamin C?Vitamin C is found in citrus fruits such as oranges, limes, and grapefruit, and vegetables including tomatoes, green pepper, potatoes and many others. Vitamin C is easily damaged during the food preparation stage, such as during chopping, exposure to air, cooking, boiling, and being submerged in water. The amount of Vitamin C is high enough in most foods that the quantity that remains after processing is usually more than enough for a daily supply.

The recommended dietary allowance (RDA) of vitamin C is 60 to 90 milligrams per day. Men should consume more vitamin C than women and individuals who smoke cigarettes are encouraged to consume 35 more mg of vitamin C than average adults. This is due to the fact that smoking depletes vitamin C levels in the body and is a catalyst for biological processes which damage cells. As little as 5-7 mg a day will prevent scurvy, and the average American gets about 72 mg a day.

It is interesting to note that Vitamin C is used as an inexpensive preservative in many processed foods, making deficiencies even more rare.

What about taking vitamin C supplements?One way an individual can up their intake of vitamin C is through the consumption of vitamin C supplements. A report issued by the Food and Nutrition Board in 2000 sets the upper intake level for vitamin C at 2,000 mg a day for adults. This dosage recommendation includes vitamin C obtained from both the the consumption of food and supplements containing vitamin C.

Can Vitamin C cure a cold or cancer?Nobel laureate Linus Pauling, Ph.D., in his last interview months before his death (April 1994), continued to advocate high doses (megadoses) of vitamin C to cure and prevent colds, prolong the lives of terminal cancer patients, and prevent other ailments. The basic premise of his avocation of vitamin C in these doses was that because man was one of the few animals that do not produce its own vitamin C, it is somehow a design flaw in our genetic make-up. He calculated that an average adult should need about 10-12 grams of vitamin C daily to prevent a wide range of ailments.

Recent research has indicated that the intake of of antioxidants like vitamin C can prevent or counteract cell damage due to aging and exposure to antioxidants. However, studies have yet to prove that vitamin C's effectiveness at the cell level translates to the prevention of or cure for chronic diseases. High doses of vitamin C at the beginning of a cold has only been shown in some cases to reduce the severity of the symptoms to a modest degree, due to a mild antihistaminic effect. Vitamin C has not been shown to prevent the common cold. Similar high doses of vitamin C used for the treatment of cancer patients have not been found to be beneficial. For example, research done at the Mayo clinic in a double blind trial (neither the doctors or the patients knew who was given the high doses of vitamin C) revealed that those who received the vitamin C in the high doses actually did worse than those who got a placebo.
What's wrong with taking high doses of vitamin C?

Some people believe that because vitamin C is water-soluble, it is safe to take in high doses. While it is best to not exceed the recommended upper intake level of 2,000 mg a day, the most serious possible consequence of an intake above this dosage is diarrhea.

One myth about vitamin C is that it is an antioxidant, but that is not completely true. Vitamin C is a redox agent, meaning that it acts as an antioxidant in some cases, and an oxidant in others. Antioxidants are important because they inhibit chemical reactions with oxygen or highly reactive free radicals. These reactions (oxidation reactions), cause damage to cells. Vitamin C only acts as an antioxidant in some circumstances. 

Vitamin C is an important part of a healthy diet. It is not a miracle drug, and may cause harm if taken in extreme excess. A well-balanced, varied diet will ensure that you receive more than enough vitamin C to prevent scurvy and other potential health problems.

by Dr. Jerry Gordon

Unlocking the Secrets of Natural Sleep Aid Vitamins

 

If you find yourself tossing and turning at night, desperately seeking a solution for a restful night's sleep, you're not alone. Sleep issues affect millions of people worldwide, impacting not only their energy levels but also their overall well-being. In the quest for a good night's sleep, many are turning to natural sleep aid vitamins as a safe and effective alternative to pharmaceutical options. 

Introduction 

In a society filled with stress and numerous distractions, attaining a restful night's sleep can pose a considerable challenge. The market for sleep aid solutions has expanded, with an increasing number of individuals seeking natural alternatives. But what exactly are these natural sleep aid vitamins, and how do they contribute to a better night's sleep? 

Understanding Sleep Disorders 

Before delving into the world of natural sleep aids, it's essential to understand the various sleep disorders that plague so many. From insomnia to sleep apnea, these conditions not only affect the quantity of sleep but also the quality, leading to a host of health issues. 

The Rise of Natural Sleep Aid Vitamins 

As awareness grows about the potential drawbacks of synthetic sleep aids, more people are turning to natural alternatives. The appeal lies in the fact that these vitamins not only address sleep issues but also contribute to overall health and well-being. 

Essential Sleep Aid Vitamins 

> Vitamin D and its Role in Sleep Regulation 

Recent studies have highlighted the link between Vitamin D deficiency and sleep disturbances. Ensuring adequate levels of this vitamin can positively impact sleep patterns, making it a crucial component of any sleep aid regimen. 

> The Soothing Influence of Vitamin B Complex 

Known for their role in stress reduction, B vitamins play a vital role in promoting relaxation. Incorporating a Vitamin B complex into your daily routine can contribute to a more serene and peaceful night's sleep. 

> Magnesium and its Impact on Relaxation 

Magnesium, often referred to as nature's tranquilizer, has been shown to have a calming effect on the nervous system. Including magnesium-rich foods or supplements in your diet may significantlyimprove sleep quality. 

Herbal Remedies for Sleep 

> Valerian Root and its Sedative Properties 

For centuries, people have turned to valerian root as a natural solution for sleep-related issues. Its sedative properties can help induce a sense of calmness, making it easier to drift off to sleep. 

> Chamomile as a Natural Relaxant 

A warm cup of chamomile tea before bedtime is a popular and effective way to unwind. Chamomile contains compounds that act as natural relaxants, promoting a sense of tranquility. 

> Passionflower and its Role in Reducing Anxiety 

Passionflower is known for its ability to reduce anxiety and calm the mind. Including this herb in your sleep aid routine may help alleviate the mental stress that often contributes to sleep difficulties. 

The Science Behind Melatonin 

Melatonin, a hormone generated by the pineal gland, plays a vital role in the regulation of sleep-wake cycles. While our bodies naturally produce melatonin, supplements can be used to address disruptions in the sleep cycle. 

Dosage and Timing 

To maximize the effectiveness of sleep aid vitamins, it's important to understand the optimal dosage and timing. Consulting with healthcare professionals can help tailor a regimen that suits individual needs and addresses specific sleep issues. 

Safety Considerations 

While natural sleep aid vitamins are generally safe, it's essential to be mindful of potential side effects, especially with excessive intake. Consulting with healthcare professionals ensures that any supplement regimen aligns with individual health conditions and needs. 

Lifestyle Changes for Better Sleep 

In addition to incorporating sleep aid vitamins, adopting certain lifestyle changes can further enhance sleep quality. Establishing a consistent sleep schedule and creating a sleep-friendly environment are key components of a holistic approach to better sleep. 

User Testimonials 

Real-life experiences often speak louder than scientific studies. Many individuals have shared their success stories after incorporating natural sleep aid vitamins into their daily routines. These testimonials shed light on the transformative power of these supplements.

Comparing Natural Sleep Aids to Pharmaceutical Options 

While pharmaceutical sleep aids may offer quick solutions, they often come with potential drawbacks. Natural sleep aids, on the other hand, provide a gentler and more sustainable approach to addressing sleep issues. 

Combining Vitamins for Enhanced Results 

Understanding the synergistic effects of certain vitamins allows for the creation of a personalized sleep regimen. Combining specific vitamins can amplify their individual benefits, leading to a more comprehensive approach to sleep improvement. 

The Link Between Nutrition and Sleep 

It's not just about supplements; what you eat can also impact your sleep. Incorporating foods rich in sleep-promoting nutrients into your diet can complement the effects of sleep aid vitamins. 

Addressing Common Misconceptions 

As the popularity of natural sleep aid vitamins grows, so do misconceptions about their effectiveness. Debunking myths and clarifying misunderstandings is crucial for individuals seeking reliable solutions for their sleep issues. 

Conclusion 

In the quest for a good night's sleep, natural sleep aid vitamins emerge as promising allies. Addressing the root causes of sleep issues, these vitamins offer a holistic approach that goes beyond temporary relief. By understanding the science behind these supplements and making informed choices, individuals can pave the way for restful and rejuvenating sleep.

Unveiling Hidden Risks: Long-Term Outcomes Of Nutrition D Deficiency On Bone Fitness

 

Vitamin D deficiency can have terrible consequences on bone fitness. Diet D performs a crucial position inside the absorption of calcium and phosphorus inside the intestines, supporting to hold bone density and prevent osteoporosis. Diet D deficiency can lead to insufficient calcium absorption, inflicting the body to take calcium from the bones to satisfy the calcium wishes required for other physical functions. 

This can bring about decreased bone density and an extended risk of fractures. Moreover, nutrition D deficiency can purpose rickets in kids, characterized through weak and easily fractured bones. Consequently, it's far important to satisfy the daily nutrition D necessities advocated by means of doctors or nutrients specialists to maintain foremost bone health. 

Natural resources of nutrition D encompass daylight, fatty fish, egg yolks, and dairy products enriched with nutrition D. In case you are involved approximately diet D deficiency, it's far really helpful to visit a health practitioner or nutrients expert for appropriate advice. 

What factors can lead to a deficiency in diet D and its impact on bone health? 

Elements which could motive a deficiency in vitamin D in bone health consist of: 

1. Inadequate intake of nutrition D-wealthy foods, which includes fatty fish, egg yolks, and dairy merchandise enriched with diet D. 

2. Insufficient exposure to sunlight, as daylight is the primary source of nutrition D. 

3. Obesity, as frame fat can soak up nutrition D and decrease the to be had diet D levels for the body. 

4. Age, because the manufacturing of diet D by using the pores and skin decreases with age. 

5. Problems affecting the absorption of vitamin D within the intestines, such as celiac ailment or Crohn's ailment. 

6. Use of sure medicines, which include anticonvulsant capsules and corticosteroids, that may interfere with diet D absorption. 

If you are worried approximately nutrition D deficiency, it's miles really helpful to discuss with a physician or nutrients professional for appropriate advice. 

What are the signs of vitamin D deficiency on bone fitness? 

Signs and symptoms of nutrition D deficiency on bone health include bone pain, osteoporosis, and easy fractures. Vitamin D performs a critical function within the absorption of calcium and phosphorus in the intestines, helping to preserve bone density and prevent osteoporosis. 

Diet D deficiency can cause inadequate calcium absorption, causing the frame to take calcium from the bones to satisfy the calcium wishes required for different bodily capabilities. This may result in decreased bone density and an extended danger of fractures. Additionally, vitamin D deficiency can reason rickets in kids, characterized through susceptible and without problems fractured bones. 

Herbal sources of nutrition D include sunlight, fatty fish, egg yolks, and dairy products enriched with nutrition D. In case you are involved about nutrition D deficiency, it is advisable to consult with a health practitioner or vitamins expert for appropriate recommendation. 

How do you diagnose a vitamin D deficiency in bone health? 

Vitamin D deficiency in bone health can be recognized thru trying out the tiers of diet D in the blood. Levels of vitamin D less than 20 ng/mL are considered poor, whilst levels among 20-30 ng/mL are considered doubtlessly deficient. Symptoms of vitamin D deficiency on bone fitness consist of bone pain, osteoporosis, and smooth fractures. 

Diet D performs a critical function within the absorption of calcium and phosphorus in the intestines, helping to preserve bone density and prevent osteoporosis. Nutrition D deficiency can lead to inadequate calcium absorption, causing the frame to take calcium from the bones to meet the calcium needs required for different bodily features. 

This may result in reduced bone density and an expanded danger of fractures. Additionally, nutrition D deficiency can cause rickets in kids, characterized by way of susceptible and easily fractured bones. In case you are worried approximately nutrition D deficiency, it's far really useful to consult with a doctor or nutrients expert for suitable advice. 

What checks can be performed to diagnose diet D deficiency in bone fitness? 

Checks that can be carried out to diagnose nutrition D deficiency in bone fitness include the total 25-OH vitamin D check. This take a look at is achieved by using taking a blood sample from a vein inside the arm, and the pattern is then examined within the laboratory. 

This take a look at can be used to diagnose various bone issues, along with bone malformations in youngsters (rickets) and brittle or fractured bones in adults (osteomalacia). This take a look at also can assist diagnose or monitor troubles with gland characteristic since parathyroid hormone (PTH) is vital for the activation of diet D. 

The overall 25-OH vitamin D check may be completed at hospitals and fitness laboratories. Folks that might also want this test consist of those with confined sunlight exposure, the elderly, individuals with diabetes, completely breastfed toddlers, the ones who have undergone gastric pass surgical procedure, and people with sicknesses affecting the intestines, inclusive of Crohn's disorder. 

What techniques are used to degree the degrees of vitamin D inside the body? 

Ranges of vitamin D inside the frame can be measured via blood tests to decide whether or not the vitamin D degrees in the frame are balanced or now not. Levels of vitamin D much less than 20 ng/mL are taken into consideration deficient, even as tiers among 20-30 ng/mL are taken into consideration doubtlessly poor. 

Symptoms of vitamin D deficiency on bone health include bone ache, osteoporosis, and smooth fractures. Vitamin D performs a vital role in the absorption of calcium and phosphorus in the intestines, helping to preserve bone density and prevent osteoporosis. If you are involved about vitamin D deficiency, it's far really useful to seek advice from a doctor or nutrition professional for appropriate advice. 

What are the targets of measuring the ranges of vitamin D in the body? 

The targets of measuring vitamin D tiers in the body are to decide whether the nutrition D tiers within the body are balanced or no longer. Levels of nutrition D much less than 20 ng/mL are considered poor, at the same time as stages among 20-30 ng/mL are taken into consideration potentially poor. 

Signs of nutrition D deficiency on bone health encompass bone pain, osteoporosis, and clean fractures. Diet D plays a important position inside the absorption of calcium and phosphorus in the intestines, supporting to maintain bone density and save you osteoporosis. If you are worried approximately nutrition D deficiency, it's miles beneficial to seek advice from a doctor or nutrition expert for suitable advice. 

How should one prepare before measuring vitamin D degrees in the frame? 

Before present process a check to degree vitamin D ranges inside the body, it's miles beneficial to put together by means of following those steps: 

1. Talk over with a health practitioner or nutrition expert in advance to determine whether a diet D test is essential and a way to prepare for it. 

2. Tell the health practitioner or nutrition expert about any medicinal drugs or supplements you are presently taking, as a few medicines or supplements can also affect the effects of the vitamin D check. 

3. Avoid ingesting or consuming for eight hours earlier than the test, as meals and beverages can affect the check effects. 

4. Keep away from sunlight exposure for twenty-four hours before the check, as daylight can have an effect on vitamin D levels in the body. 

5.Put on loose and without problems detachable clothing, because the diet D test involves taking a blood pattern from the arm.

6. Follow the health practitioner's or nutritionist's commands cautiously to ensure accurate check results. 

Through getting ready your self correctly, you could ensure accurate effects for the nutrition D take a look at and help the physician or nutritionist in figuring out whether or not the vitamin D levels in the body are balanced or now not. 

How do you treat a diet D deficiency in bone fitness? 

The treatment of vitamin D deficiency in bone health depends at the severity of the deficiency. Some ways to treat diet D deficiency in bone health include: 

1. Intake of ingredients wealthy in nutrition D, consisting of fatty fish, egg yolks, and dairy products enriched with vitamin D. 

2. Good enough publicity to daylight, as daylight is the number one supply of diet D. 

3. Diet D dietary supplements, which can be prescribed through a health practitioner or nutritionist to fulfill the vitamin D wishes that aren't fulfilled via meals or daylight. 

4. Ultraviolet B (UVB) light remedy, which could assist growth the production of diet D inside the pores and skin. 

If you are concerned approximately vitamin D deficiency, it's far really helpful to consult with a medical doctor or nutritionist for suitable advice on treating diet D deficiency in bone health. 

What are the assets of diet D other than food? 

A few sources of nutrition D apart from meals include: 

1. Sunlight exposure, because the human skin can produce diet D while immediately uncovered to daylight. But, excessive daylight exposure can growth the risk of pores and skin cancer, so it is advocated now not to be exposed to daylight for too long and to apply sunscreen to protect the pores and skin. 

2. Vitamin D dietary supplements, which may be an crucial supply of diet D, especially for folks that do now not get enough nutrition D from meals or sunlight. Vitamin D supplements may be prescribed with the aid of a medical doctor or nutritionist and have to be ate up in line with the advocated dosage. 

Meals assets and vitamin D dietary supplements can assist meet your day by day diet D wishes. However, it is really useful to discuss with a medical doctor or nutritionist for suitable recommendation at the vitamin D consumption needed for optimal bone health. 

How do you devour meals rich in diet D? 

Right here are some approaches to devour foods wealthy in nutrition D: 

1. Fatty fish, inclusive of salmon, sardines, and tuna, can be organized by baking, boiling, or grilling. 

2. Eggs can be prepared via boiling, frying, or making an omelet. 

3. Beef can be prepared by using baking, boiling, or grilling. 

4. Cod liver oil may be fed on in capsule or oil form. 

5. Mushrooms may be prepared by way of baking, boiling, or sautéing. 

6. Dairy products enriched with vitamin D, inclusive of milk, yogurt, and cheese, may be fed on at once or used as substances in meals. 

Further, vitamin D dietary supplements can also be an choice to meet your every day vitamin D needs. However, it's miles recommended to discuss with a medical doctor or nutritionist for appropriate recommendation at the nutrition D intake wished for best bone health. 

End, vitamin D deficiency is not a trivial count. The danger is real and might have deadly outcomes. Allow's deal with our bone and body fitness by way of ensuring an good enough intake of vitamin D.